Understanding your body shape helps you train smarter — not harder
Just like in Part I, knowing your body shape allows you to tailor your workouts and eating habits more effectively. Each shape stores fat differently, builds muscle at different speeds, and responds uniquely to certain training methods. In this second part, we explore the Apple and Hourglass body shapes — their strengths, challenges, and the best ways to optimise fitness and nutrition.
Apple Body Shape
Apple body shape
People with an apple-shaped figure tend to carry more weight around the abdomen, chest and upper body, while the hips and legs remain relatively slimmer. Rounded shoulders are also common, which can make the upper body appear broader. This shape has a higher tendency to store visceral fat, making targeted training and smart nutrition especially important for long-term health.
Fitness: Tone Your Core & Build a Strong Lower Body
The aim for Apple shapes is not only to flatten the tummy but to reduce overall body fat and build stability through core and leg strength.
1. High-Intensity Interval Training (HIIT)
HIIT helps burn calories efficiently and encourages visceral fat loss. Try:
Close up shot of walking
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Fast–slow walking intervals
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Incline treadmill walking
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Uphill jogging
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Step workouts
Lower shot of woman on treadmill
Short, intense bursts followed by rest are ideal for this body type.
2. Core Strength with Safe Techniques
Avoid endless sit-ups, which can strain the neck and lower back. Instead, focus on controlled movements:
Man Doing Plank Exercise at Home
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Planks (front and side)
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Pilates core routines
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Dead bug
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Bird-dog
These strengthen deep core muscles and support your spine.
3. Build Lower-Body Strength
Apple shapes often have powerful legs that burn calories effectively — use them to your advantage:
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Squats
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Lunges
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Glute bridges
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Leg presses
Woman doing glute bridge with exercise ball outdoors
Improving lower-body strength enhances posture and reduces stress on the back and hips.
Diet: Balance Blood Sugar & Support Heart Health
Apple shapes may be more prone to blood sugar spikes and metabolic concerns. Staying mindful of carbohydrate quality and sugar intake is essential.
Heart Shaped Plate with Assorted Fruits and Vegetables with a Stetoscope
Best choices include:
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Half a plate of fruits and vegetables
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Whole grains: brown rice, quinoa, oats
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Lean proteins: fish, chicken, beans, tofu
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Heart-healthy fats: nuts, seeds, avocado, olive oil
Limit or avoid:
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Sugary drinks, desserts and pastries
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White bread, noodles and other refined carbohydrates
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Processed, high-sodium foods
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Fried foods, butter and margarine
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Excess alcohol
A diet rich in fibre and lean protein helps stabilise energy and reduce cravings.
Hourglass Body Shape
Hourglass Body Shape Illustration
The hourglass figure is defined by balanced shoulders and hips, with a naturally narrow and well-defined waist. Many consider this shape “ideal,” but it still requires thoughtful training to avoid disproportionate muscle gain or strength imbalance.
Fitness: Balance Your Workouts from Top to Bottom
Hourglass shapes tend to build muscle easily, so the focus should be on balanced, controlled training.
Upper-Body Training
Tone and strengthen without excessive bulking:
Swimming
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Swimming
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Push-ups
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Seated rows
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Lat pull-downs
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Light-to-moderate resistance training
These keep your shoulders and chest firm while maintaining natural proportions.
Lower-Body Strengthening
Support your curves and enhance lower-body shape with:
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Squats
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Leg curls
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Leg presses
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Calf raises
Calf raises
These exercises sculpt your legs and help maintain balance with your upper body.
Fat Loss & Conditioning
For fat-burning goals, circuit training is ideal as it:
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keeps your heart rate elevated
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boosts metabolism
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targets multiple muscle groups at once
Complement this with cycling, brisk walking or running.
Diet: Maintain Metabolism & Prevent Overall Weight Gain
The hourglass body tends to gain weight evenly, which can blur natural curves if not managed. Eating regularly and choosing nutrient-dense foods helps maintain your silhouette.
Include:
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Lean proteins: tuna, chicken breast, eggs, lentils, peas
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Non-starchy vegetables: broccoli, cauliflower, cabbage, cucumber, baby corn
Sources of omega 3- salmon, flax seeds, hemp seeds, chia, walnuts, flaxseed oil
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Omega-3 sources: salmon, flaxseed oil, chia seeds, walnuts
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Healthy oils: olive oil, avocado oil
Limit:
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High-fat meats
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Sugary foods
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Creamy sauces
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Deep-fried items
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Excess starch such as white rice and white bread
Smaller, frequent meals (or planned balanced meals) prevent overeating and stabilise your energy throughout the day.
Conclusion
No body shape is “better” or “worse” — each one simply works differently. By understanding how your body naturally stores fat, builds muscle and distributes strength, you can make better decisions about exercise and diet. When you align your habits with your shape, you set yourself up for sustainable fitness, improved confidence and stronger overall health.
Your body shape is not a limitation. It’s a guide — and when you use it intentionally, you can move, train and live with greater ease and empowerment. PRIME
